Vegetarian Recipes

This colorful holiday side dish is simple to make and perfect for Thanksgiving dinner or your next winter event.

Simply toss squash with oil and cumin, roast, and then sprinkle with juicy pomegranate arils and crunchy pistachios before serving. Along with bringing color, convenience, and flavor to your holiday table, this vegan recipe is also packed with plant-powered nutrients and satisfying fiber to help you feel happily nourished.

Try this festive dish all on its own or serve it alongside your favorite plant-based protein source. (Try baked tofu or slow-cooked lentils!) However enjoyed, this seasonal, plant-based recipe is certain to become your family’s next favorite veggie side dish.

Need a quick dish for viewing football or an appetizer for Thanksgiving? Instead of rushing out to see what is available in the stores, try making the following quick and tasty bean dip recipes. These recipes were submitted jointly by Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD to a recent VN DPG recipe contest.

Often the star at holiday celebrations, sweet potatoes make a wonderful addition to lunch or dinner throughout the year.

Often this vegetable is the star at holiday celebrations when it finds its way into sweet side dishes or baked into pies, but sweet potatoes make a wonderful addition to lunch or dinner throughout the year. Sweet potatoes can be baked, boiled, or even micro-waved as a healthy side dish or added to a main dish at any meal. One baked, medium (5″ length) sweet potato provides approximately

103 Calories

4 grams of fiber

24 grams of carbohydrate

22 mg Vitamin C (which is 37% of the Daily Value)

21,909 IU of Vitamin A (which is over 4 times the amount required in a day)

If you are looking for a new way to add this colorful vegetable that is packed with Vitamins A and C to your diet, create crispy baked fries for dinner tonight.

This stir fry features quinoa in place of rice and has a colorful mix of vegetables with red pepper, kale, and edamame. It also has a surprisingly lemon flavor thanks to the lemon juice and zest added just prior to serving. If you prefer a more toned down lemon flavor, add half the lemon juice suggested.

Yield: approximately 8 – ¾ cup servings

Ingredients

1 cup dry quinoa

3 cups vegetable broth

1 Tbsp. canola oil

1 ½ cups thin, julienne strips of red pepper (1 large red pepper)

2 cups chopped kale

5 oz. sliced, water chestnuts (1- 8 oz. can, drained)

1 cup shelled edamame, cooked

1 ½ cups seitan strips (8 oz.)

Juice and zest of one lemon

Instructions

In a medium saucepan, bring the vegetable broth to a boil.

Add quinoa and simmer over medium-low for 25-30 minutes until most of the liquid has been absorbed and the quinoa is cooked.

In a large frying pan, heat canola oil over medium heat.

Add red pepper and chopped kale and cook for 5 minutes or until soft, stirring constantly.

Toss in water chestnuts, edamame, and seitan strips and cook for an additional 3-5 minutes to warm the seitan.

Pizza night has taken a new twist at my home. The usual flour based crust has now been replaced by polenta. Instead of the pizza stone we now use our trusty cast iron skillet. Pizza night will never be the same again.

Ingredients

3 cups water

½ tsp. salt

1 cup polenta

1 Tbsp. olive oil

1 cup diced onion

1 cup diced green pepper

3 cups sliced mini portabella mushrooms (8 oz. box)

2/3 cup prepared hummus

1 cup halved grape or cherry tomatoes

12 inch cast iron skillet

Instructions

Preheat oven to 350 degrees Fahrenheit.

Add salt to water and bring to a boil over high heat.

Reduce to medium low heat and add 1/3 cup polenta.

Stir for 2 minutes until thickened, then add remaining polenta and stir until creamy, approximately 8-10 minutes.

While the water is boiling, heat olive oil in a cast iron skillet over medium high heat.

When polenta has cooked, spread the polenta evenly in the still warm cast iron skillet. Spread hummus over polenta and spread onion, pepper, and mushroom mixture over hummus. Spread cherry or grape tomatoes on the pizza.

Place polenta pizza in oven for 15 minutes.

Note: polenta pizza may need to be served with a spoon if served straight from the oven. The polenta will become firm and be easier to cut when it cools.

Create your own healthy snacks with a food dehydrator. When making fruit leathers you need a special thin tray that allows you to spread out the sauce so it will dry evenly. Make your next food adventure this chewy, naturally sweet fruit leather.

Ingredients

2 ripe bananas, mashed

¼ cup chunky peanut butter

1/8 cup unsweetened applesauce

1/8 cup mini semi-sweet chocolate chips

Instructions

Oil a fruit leather tray.

In a bowl, whisk together mashed bananas, peanut butter, and applesauce until well blended.

Stir in chocolate chips.

Using a spatula, spread thinly over fruit leather tray.

Dry overnight (10-12 hours) on fruit/vegetable setting (135◦F) or until leather is no longer moist and can be peeled from tray.

Looking for a healthy meat substitute that is both easy to prepare and satisfying? Consider trying tempeh, a fermented soybean food that is packed with nutrition. Highly versatile, tempeh can serve as a hearty main ingredient in a wide variety of tasty vegetarian meals. Enjoy this delicious recipe in a wrap, put it on top of your favorite salad, or pasta.

Once cool – grind all of the tempeh in a food processor and then set aside.

Prepare ingredients for the sauce: mince the garlic, chop the onion, chop two chipotle peppers from the can of adobo sauce, and chop the jalapeno.

In a 10-quart stock pot add oil and heat on medium heat.

Add garlic, onion, chipotle peppers, adobo sauce, jalapeno, and tomato paste. Cook until the onion starts to become translucent (the goal is to infuse the flavors into the oil and to cook out the raw taste of the tomato paste). Mix with wooden spoon.

After approximately 3-5 minutes, add the vegetable broth and mix until a soupy consistency forms.

No cooking required!

Whip these up in the time it takes for the kids to walk from the bus to the kitchen! Though grape is a favorite, feel free to use berries, bananas or sliced peaches. Kids can enjoy this treat on-the-spot or you can wrap in foil and take them for the road.

Looking for a new football viewing recipe? Tired of the same old bean dip? Try Sweet and Spicy Bean Dip featuring Great Northern beans.

Sweet & Spicy Bean Dip

Ingredients:

1 – 15 ounce can Great Northern beans, drain and wash

1/3 cup almond butter

1/3 cup olive oil

2 Tbsp fresh lemon juice

1 cup cooked, sweet corn

1/4 cup parmesan cheese alternative

1 – 1.25 oz package taco seasoning

1/3 cup sun dried tomatoes

1 – 8 oz. package vegan cream cheese, softened

1 – 8 oz. vegan sour cream

3 Tablespoons dried chives

Spinach leaves

Crackers

Instructions:

Blend the Great Northern beans, almond butter, olive oil, and lemon juice using a food processor or blender. Divide bean dip in half, leaving one half in the processor or blender and placing the other half in a separate bowl.

Blend corn and alternative cheese with the bean dip in the processor. Scrape sweet bean dip into one bowl.

Place the other half of the bean dip back into the processor or blender and blend with taco seasoning and sun dried tomatoes to create a spicy bean dip. Extra olive oil may be required to blend sun dried tomatoes

Combine softened cream cheese, sour cream, and dried chives in a third bowl and stir until well mixed.

Line a dinner plate with spinach leaves.

Spoon sweet, yellow bean dip onto half of the plate and spicy, red bean dip onto the other half. Spoon sour cream and chives dip on top of both bean dips.

When the weather turns cold and the nights are long, it is time to retreat to the dishes that bring warmth and good memories. The feature dish for this month is a vegetarian adaptation of an old family favorite. From my family to yours, enjoy!

Ingredients

2 Tbsp. Canola oil

2 Tbsp. Whole wheat flour

1 cup vegetable bouillon

¼ tsp Garlic powder

1 cup Daiya® cheddar style shreds

2 cups Brown rice, cooked

1 8 oz pkg Seitan, cubed

2 cups Broccoli spears, frozen

Nonstick pan spray

Directions

Heat oven to 350◦F.

In a medium saucepan, heat oil over medium heat. Add whole wheat flour to make a roux. Brown slightly.

A kid-friendly treat, perfect for a hot summer day!

Cool off this summer with a vegan “nice cream.” This recipe is a plant-based version of “cookie-dough” ice cream and you will be asking for more after one bite.

Ingredients for Cookie Dough

1 15oz. can garbanzo beans, drained and rinsed

10 pitted dates

2 Tablespoon peanut butter (no sugar added)

1 teaspoon vanilla extract

½ teaspoon ground cinnamon

¼ cup cacao nibs

Ingredients for Nice Cream

6 medium bananas, peeled, halved and placed in the freezer for at least 3 hours

¾ – 1 cup almond milk, unsweetened

1 tsp vanilla extract

Instructions to make Cookie Dough

In a food processor, blend garbanzo beans, dates, peanut butter, vanilla extract and cinnamon until smooth, stopping to scrape down sides as needed.

With a spatula, stir in cacao nibs.

Flatten dough onto a piece of parchment paper until its’ about ½ inch thick.
I lined a 9 inch baking pan with parchment paper, added the dough, put another piece of parchment paper on the top and then pressed it flat to fill the pan.

Place flattened dough into freezer for 3 hours or more.

When ready to make the Nice Cream, remove dough from freezer and cut into ½-inch squares.

Instructions to make Nice Cream

Add frozen bananas, ¾ cup almond milk and vanilla to food processor and blend until smooth. Add an additional 1/4 cup of almond milk, 1-2 tablespoons at a time, if needed.

Stir together nice cream and cookie dough chunk squares.

Serve immediately, or, for a more firm texture, freeze in a sealed container 1-2 hours prior to serving.

This refreshing, summer salad has slight hints of the sea without any fishy ingredients. Onion and celery lend a crunch to this otherwise soft salad. Also tastes great if you refrigerate it overnight to pack in your lunch the next day. For extra crunch, serve on a bed of mixed salad.

While strolling down the aisles of the farmer’s market lately I was surprised by the variety of eggplant that I could find. Eggplant comes in a variety of colors from the deep purple, ovoid fruit which is typically cultivated in Europe and North America to the elongated, white, green, or bi-colored varieties found in Asia. Eggplant also goes by many names including aubergine, brinjal, and Chinese or Japanese eggplant. Eggplant is used in a variety of dishes around the globe from French ratatouille, to Middle Eastern baba ghanoush, to stuffed Indian brinjal. A 100 gram serving of cooked eggplant provides just 35 Calories, 8.73 grams of total carbohydrate, 2.5 grams of dietary fiber, and 0.23 grams of fat. If you love eggplant dips, give this recipe a try.

Eggplant Hummus

Yield: 1 ½ cups

Ingredients:

4 small eggplants or 1-2 medium eggplants (3/4 cup cooked)

15 oz can garbanzo beans/chickpeas, drained

1 tsp paprika

2 Tbsp lemon juice

1 Tbsp roasted garlic

Instructions:

Preheat oven to 350°F. Slice eggplant in half and place on an oiled baking sheet, cut side down. Cook for 30-40 minutes until fruit is soft. Allow to cool. Scoop out into a blender or food processor.

Add remaining ingredients to blender or food processor.

Blend until smooth and refrigerate. Prepare 1 day ahead to allow flavor to develop.

Bite into flavor with this sweet, fruity salad topped with tangy, balsamic dressing and crunchy almond slivers. Hint: to get thin slices of strawberries, try using an egg slicer.

Ingredients

¼ cup balsamic vinegar

¼ cup brown sugar

¼ cup Go VeggieTM cream cheese alternative

4 cups mesclun spring mix salad

2 cups sliced strawberries

2 kiwis, peeled and sliced

1 cup fresh peas

1 cup sliced almonds

Instructions

Combine balsamic vinegar and brown sugar in a small saucepan. Heat over medium heat for about 5-6 minutes or until mixture is reduced to half. Remove from heat and stir in cream cheese alternative to form a creamy sauce.

Instructions

Spray a 10-inch frying pan with pan spray. Heat over medium heat. Mix together chickpea flour, baking powder, nutmeg, dill, and thyme in a bowl until well blended. Using a whisk, slowly whisk in the coconut water until a smooth batter forms. Add batter to the frying pan and spread evenly across pan. Cook for 6-8 minutes until the batter is cooked through and able to be removed with a spatula. Add asparagus and red grapes on top of chickpea omelet. Fold in half and remove from pan.

Bring to a boil. Reduce heat. Simmer uncovered about 10 minutes or until slightly thick. Divide evenly into 4 bowls.

Tip: Serve over brown, steamed rice or whole wheat pasta (prepared without added fat, oil, or salt). Serve fruit on side. Cooking for 1 or 2? Like most stews, this is a great reheated leftover the next day.

Directions

To make the dressing, combine all ingredients in a jar with a lid or blender. Close the jar and shake well or process until well combined.

To serve, add the dressing to the salad and toss until evenly distributed. Serve at once or chill for up to 2 hours.

To Sprout Lentils

Makes 3-4 cups sprouts

½ cup Dried green or brown lentils

2 cups Water

Directions

Place the lentils in a sprouting jar and cover them with the water. Put a sprouting lid on the jar or cover it with piece of mesh or cheesecloth secured with a wide elastic band. Let stand at room temperature for 12 to 24 hours. Drain and rinse the lentils thoroughly with cool water.

Place the jar at a 45-degree angle over a saucer (to collect any water that may run off) or in a dish rack. Cover the jar with a tea towel or place the jar away from direct sunlight so the sprouts can grow in the dark.

Rinse and drain the lentils 2 or 3 times a day for 3 to 5 days until a short tail is visible. Store the well drained sprouts in a sealed container in the refrigerator for up to a week.

Authors Notes

Raw vegan diets are hot! They help us to shed excess body weight and they provide an army of protective antioxidants, vitamins and other phytochemicals. Here are a few examples of nutritional benefits, based on the ingredients in the tasty recipe that follows:

Corn, orange sweet peppers, and parsley contain the carotenoids zeaxanthin and lutein that help our eyes to filter out harmful light and protect us against macular degeneration and vision loss that can occur as we age.

Garlic contains the phytochemical allicin which protects garlic from pests (insects and microorganisms) and us from harmful bacterial. Green onions contain related compounds.

Limes with the protective phytochemicals eriodictyol and hesperetin, can defend cells against oxidative injury. In addition, limonen increases the levels of liver enzymes that can help our body to detoxify potential cancer-causing substances.

Olive oil contains phytosterols that help to reduce cholesterol absorption and total and LDL cholesterol.

Beans can make up a good part of a vegetarian’s diet yet now that it’s summer, we often forget about them. Typically we allocate beans as the protein in soups, chili and creamy, hardy dips, and lose sight of how delicious they are chilled in hot weather dishes.

Giving up meat even for one day is hard for carnivores but the benefits so outweigh the extra effort. Lowering blood pressure, cholesterol and even weight are some side benefits of going meatless – even for a day.

Set your menu for the work, then get grocery shopping done on Sunday and you can whip out this tasty high protein soup filled with tasty spices and nutrient-dense veggies on Monday. Add a slab of hot, crusty bread with a vegetable buttery spread and your meal is complete.

Quinoa and Veggie Soup

Ingredients

Makes about 5 servings

1 T. olive oil

1/2 medium sweet onion, roughly chopped

2 cloved garlic, minced

1 cup carrots, diced

1/2 cup celery, sliced

1 medium red bell pepper, seeded and chopped

1 c. frozen green peas

1 c. frozen corn

32 oz reduced sodium veggie broth

1/2 c. red quinoa

1/2 T. basil

1/2 t. cumin

1/4 t. cayenne pepper

Directions

Heat olive oil in large pot on medium high heat. Saute onion until just translucent. Add garlic and stir 15 seconds.

This Quebecois specialty is sure to please the entire family. Traditional poutine is made with French fries, meat gravy, and cheese curds. This vegan version highlights the taste of buttery, Yukon gold potatoes and savory mushroom and white bean sauce.

On wet spring evenings when the weather is damp and chilly I love to sit down to my comfort food – a steaming hot bowl of thick noodle soup. Soba noodles add a rich flavor that blends well with seitan and vegetables. When I have a late spring cold I also like to add mustard, especially a spicy mustard, for some added heat.

Ingredients

¾ cup sliced carrots

¾ cup chopped celery

¾ cup chopped green onions

½ cup finely chopped seitan

4 cups vegetarian broth

1 cup soba noodles, broken into 2-3 inch pieces

2 teaspoons mustard (optional)

Instructions

Place broth in a medium saucepan over medium heat. Bring to a boil, approximately 10 minutes.

Add carrots and celery and cook for 5 minutes or until soft.

Add onions, seitan, and noodles and cook for an additional 6-7 minutes.

Add mustard just prior to serving.

If storing for later use, additional water may be needed as the soba noodles tend to absorb water.

Stroganoff is one dish that can be fixed in a hundred different ways. It can be composed of many ingredients, or just a few. This simple stroganoff recipe highlights the juicy texture of the mushrooms and seitan. It is light on sauce but still full on flavor.

Ingredients

1 Tbsp. canola oil

8 oz. mushrooms, sliced

½ large onion, chopped

1 Tbsp. garlic, minced

6 oz. dry whole grain extra wide noodles

3 Tbsp. all-purpose flour

14 ½ oz. vegetable broth

8 oz. package of seitan

1 tsp. thyme, dried

Instructions

Heat oil in medium saucepan until warm.

Add mushrooms and chopped onions and sauté until onions are soft and semi-translucent.

Add garlic.

In a separate pan bring 2 quarts of water to boil. Add whole grain noodles and cook 5-6 minutes until tender.

If you haven’t explored tofu in a while, now’s the time. Given the quality of taking on flavors, you can have exotic or local taste experiences depending on the spices of the marinade.

Tofu is a first generation soy product meaning it’s pretty darn near its original state. It is a low calorie, high protein way to reduce cholesterol, increase fullness to keep hunger at bay, and yield long-lasting energy (especially if paired with carb-rich veggies and whole grains).

Spice up your plate – tell me what your tofu experience was like after you add this dish to your table.

Drain tofu and slice it lengthwise into 8 slices. Place tofu slices on a plate covered with a thin kitchen towel and cover with another thin towel. Put a heavy object, like a plate with a heavy weight on top of the tofu and let stand 20 minutes. Drain excess water that did not soak into the towels.

Arrange tofu in single layer in 13 x 9-inch glass baking dish. Whisk together lime juice, syrup, tamari, chile paste, garlic and pepper in small bowl. Pour over tofu so both sides are covered. Cover tightly with plastic wrap and chill 4 hours, or overnight, turning tofu once in the marinade.

Spray a grill rack or pan with nonstick cooking spray. Heat large non-stick skillet to medium heat. Remove tofu slices from baking dish, reserving marinade. Grill tofu slices 3 to 4 minutes on each side, or until browned and crisp on the outside. Plate the tofu and heat reserved marinade in the skillet until warmed. Pour over tofu and serve immediately. This is nice with a whole grain like quinoa and stir-fry vegetables. Also, tofu serves as a sandwich filler topped with sprouts, lettuce and tomato.

Ingredients: Jicama/Avocado Salad

Directions

For Mango Coulis: Peel mango. Take cutting board and knife, cut mango off seed and chop coarsely. Place mango, sugar, water, and lime zest in food processor. Blend ingredients until pureed. Pour puree into small saucepan. Cook at medium heat for 3 minutes stirring continuously. Lower heat to low and cook an additional 2 minutes. Remove from heat. Strain puree into small measuring cup or saucer and set aside.

For Black Beans: While the mango puree is in the saucepan, take a large onion and cut off ends and slice in half. Peel outer layer of both halves of the onion. Chop coarsely and set aside. Take red bell peppers and cut stem end off. Pull out seeds. Chop coarsely and set aside. Take 5 garlic cloves (peeled) and chop coarsely and set aside. Take 1 lb Roma tomatoes and cut off the core ends. Dice the tomatoes and set aside. Take the can opener and open the cans of black beans. Pour the black beans in a strainer to drain. Rinse the black beans with cool water to remove excess salt and set aside. Now, heat a large skillet over
medium-high heat. When pan is hot, add extra virgin olive oil. Next add the chopped onion and sauté for 2-3 minutes.*

Simmer uncovered for 15 minutes using wooden spoon to stir occasionally. Add black beans and simmer 5 minutes. Now, using a tasting spoon, give it a try and adjust with salt and pepper. Remember you can always add more but you can’t get it back!! Leave on stove at low to keep warm.

For Jicama/Avocado Salad: Take jicama and peel the skin off using a peeler. Julienne the jicama and place in a small mixing bowl. Take the avocadoes and cut in half. Take seed out and, using a spoon, scoop out the green inside. Chop coarsely and place in mixing bowl with the jicama. Take the red onion and peel the skin off. Chop ½ cup red onion and place in mixing bowl. Take the cilantro and de-stem it. Mince cilantro for ¼ cup and place in mixing bowl. Squeeze the juice of a lime into the mixing bowl. Using the wooden spoon, stir the contents of the mixing bowl. Place in the fridge.

For plating: Take clean, white plate preferably rectangular or square. Using the slotted spoon, place 1 cup of beans on the plate. Next place ¼ cup jicama/avocado salad on the plate. Place 3 Tbsp of mango coulis around the outside of the plate and it is ready to serve.

Recipe Note: For a hardier fare, serve 1 cup black beans over brown rice. For a cool twist, don’t strain the mango sauce and place it in the freezer approximately 2 hours to form a sorbet.

Bite into this delicious pie that can satisfy your sweet tooth. Eating this at any celebration will remind you that healthy is easy, tastes good and doesn’t have to take too much time. Plus, you will be amazed at how creamy this pie is from the tofu…and no one will even know you snuck tofu in your pie. What a surprise your guests would get to find out that this is a delicious vegetarian treat!

Author’s Note

This is a refreshing, natural alternative to high fat, high sugar ice creams and frozen desserts as well as an economical use of overripe bananas and other perishable fruit i.e. freeze them before they “perish” in sturdy freezer bags or containers. With frozen fruit on hand you can go from impulse to ingestion in less than 5 minutes! Originally inspired by a bumper crop of fresh figs (cranberries were used here as they seem to be always available and add a tart “kick”) this recipe also works very well with peaches, blueberries, strawberries, papaya or pineapple (and figs, of course) always keeping the bananas as the sweet, smoothly textured base. Chocolate soy milk and other types of juices may be substituted for variety. A time-saving suggestion is to create small bags of the fresh fruits needed for one recipe prior to freezing to obviate the need to hack apart frozen fruit masses.

It is time to take advantage of the foods coming from southern gardens. For me, this means finding new uses for basil in my kitchen, besides making pesto. This recipe combines two favorite dishes – caprese salad and macaroni and cheese. Serve it warm or cold – it tastes great either way!

Ingredients

½ lb. dry whole wheat shells

3 Tbsp. margarine

3 Tbsp. flour

1 Tbsp. chopped garlic

1 pint soy creamer

4 oz. soy mozzarella style cheese, cut into small pieces

Salt and pepper to taste

15 oz. can cannellini beans

10.5 oz. cherry tomatoes, quartered (approx. 2 cups)

½ cup chopped basil

Instructions

Fill a medium saucepan with water and bring to a boil. Add pasta shells and boil according to package recommendations.

In the meantime, melt margarine in a large skillet over medium high heat. When melted, add flour and garlic and stir to make a roux. Allow to brown slightly, but stir to avoid clumping. Gradually whisk in 1 pint of soy creamer, ½ cup at a time and allow to cook until a thick sauce forms. Add slices of soy cheese and stir with whisk to combine. Add salt and pepper to taste.

Autumn is here and thoughts turn in earnest to hunkering down for cooler weather and preparing more warming meals. Gone are the fresh garden staples that provided quick and easy summer fare; tomatoes, beans, cucumbers, and sweet corn. This is the season for soups and stews that may take a bit of fore thought but easily can be made in bulk, frozen and enjoyed later when moments count.

Have you noticed how efficiently seasonal produce nourishes us? While we are seeking to warm and cheer ourselves, nature provides winter squashes and root vegetables that have vibrantly colored flesh, are nutrient dense and marry well with warming herbs and spices such as hot chilies, curry, ginger, nutmeg, and cinnamon.

Chef Rebecca Katz in One Bite at a Time inspired one of my favorite soups, Kabocha and Butternut Squash Soup with Asian Pear, Apple and Ginger. Since I believe that recipes are more ‘suggestion’ than blueprint, I’ve created many variations of this soup by using what I had on hand. You too should take the same liberties, depending upon your taste preferences, and what’s in your garden and cupboard.

A few tablespoons of orange marmalade, honey, maple syrup or raw sugar to taste

Olive oil as needed

8 – 10 cups vegetable broth

Instructions

Preheat the oven to 425oF

Place the seeded squash, cut side up, on a sheet pan. Sprinkle the herbs and spices into the seed cavities. Add a spoonful of marmalade, or other sweetner to each.

Roast for 30 minutes or until the squash is very soft. When fully cooked, remove from the oven and allow to cool.

Meanwhile, sauté the garlic and ginger in a few teaspoons of olive oil. Add the chopped onion and continue sautéing until the onion begins to caramelize. Add the peeled, cored pears and apple. Sauté until everything is quite soft. At this point, add half the broth and allow the soup to simmer on low.

When the squash is cool enough to handle, scoop the flesh into the simmering soup. Add the rest of the broth. Allow everything to simmer together for fifteen minutes.

Using a hand held blender, carefully puree the soup. Alternatively, you could ladle the soup into a food processor and puree in batches.

Taste and adjust the final flavor. You might consider a dash of hot sauce, some maple syrup, lemon juice or simply a pinch of salt. Perhaps the soup is perfect just as it is!

Pineapple has been a symbol of welcome in many cultures for centuries. It is an excellent source of vitamin C and manganese. So fire up your grills and welcome spring with this tasty dessert. Please note temperature may vary depending on the type of grill used.

Ingredients

6 slices fresh pineapple, ½” thick

¼ cup fresh lime juice

¼ cup agave syrup

2 Tbsp lime zest

¼ cup sweetened, flaked coconut

Instructions

Preheat grill to 425°F.*

In a small bowl, combine lime juice and agave syrup.

In a second bowl, combine lime zest and flaked coconut.

Baste pineapple slices with lime juice and agave syrup mixture using a basting brush. Place pineapple slices basted side down directly on grill. Cover and grill for five minutes.

Baste pineapple slices with lime syrup mixture and carefully flip. Cover and grill for another five minutes.

Baste slices a final time and flip. Top slices with lime zest and coconut mixture.

Cover and grill for five minutes or until the coconut has toasted. Serve warm.

Chipotle peppers are a wonderful way to add a smoky, spicy flavor to any dish. This scramble is rich in flavor and texture and will be sure to be a crowd pleaser. The addition of the chipotle peppers can be adjusted up or down depending on your spice tolerance.

Ingredients

1 cup diced green peppers

1 cup button mushrooms, diced

1 cup diced Roma tomatoes

1 cup diced yellow onion

8 oz pkg tempeh, diced

1/3 cup chipotle peppers in adobe sauce, diced

2 cups frozen hash browns

1 Tbsp canola oil

Salt and pepper

Juice of 1 lime

1 pkg. 8 inch whole wheat tortillas

Fat free sour cream or vegan sour cream substitute

Instructions

Heat canola oil in 12 inch skillet over medium heat. Layer hash browns on bottom, then tempeh mixture on top. Add salt and pepper to preference. Cook over medium heat for 8-10 minutes or until hash browns are brown and crispy. Then, using a spatula, flip over the hash brown and tempeh mixture. Cook an additional 8-10 minutes until all vegetables are thoroughly cooked through. Add juice of 1 lime within last few minutes of cooking.

Recent Articles

Vitamin B12 is an essential nutrient. Symptoms of a vitamin B12 deficiency may include: Fatigue Tingling Feeling of pins and needles Decline in brain function often manifested in speech and memory impairment, Inability to maintain balance Disorientation Reckless behavior Agitatation Discover the how to make sure everyone in your family receives adequate vitamin B12 when […]

Meta

The Vegetarian Nutrition Dietetics Practice Group (VN DPG) of the Academy of Nutrition and Dietetics strives to empower members to be the leading authority on evidence-based vegetarian nutrition for food and nutrition professionals, health care practitioners and the public.